Somatic Exercises for Anxiety: 9 Simple Body-Based Ways to Calm Down
What somatic exercises are, why body-based techniques can ease anxiety and stress, and nine simple somatic practices you can do at home, including shaking, humming, orienting and progressive muscle relaxation, plus what the evidence does and doesn't show.
You've probably noticed that anxiety doesn't just live in your head. It's a fluttery stomach, a jaw that's been clenched since lunch, shoulders creeping toward your ears and a heart that seems to have its own opinions. You can tell yourself "there's nothing to worry about" a dozen times, and your body just keeps humming along at full alert.
That's exactly the gap somatic exercises try to fill. Instead of arguing with anxious thoughts, they work from the bottom up, through breath, movement, touch and attention to physical sensation, to help your nervous system settle. "Somatic" has become one of the biggest buzzwords in wellness, and social media is full of somatic workouts and somatic shaking videos. Some of it is hype. But the core idea, that calming the body helps calm the mind, has real support.
What does "somatic" mean?
"Somatic" comes from the Greek word soma, meaning body. Somatic practices are any techniques that focus on what you feel inside your body, like tension, breath, warmth, heaviness or movement, rather than on thoughts alone.
You'll see the word used in a few different ways:
- Somatic exercises: simple body-based practices anyone can do, like slow breathing, gentle shaking or progressive muscle relaxation.
- Somatic therapy: a broader field of therapies that bring the body into mental health treatment. One well-known approach, Somatic Experiencing, was developed by Peter Levine to help people process trauma and stress.
- Somatic movement: slow, mindful movement practices that focus on the sensations of moving, rather than how far you stretch or how hard you work.
This article is about the first group, simple exercises you can try on your own.
Why body-based techniques can calm anxiety
When you feel threatened, your sympathetic nervous system kicks in. Heart rate climbs, breathing speeds up, muscles tense and digestion slows. That's the fight-or-flight response, and it's useful when you're actually in danger. Anxiety is often that same alarm going off when there's no immediate threat.
The other side of your nervous system, the parasympathetic branch, helps you rest, digest and recover. A major nerve in that system, the vagus nerve, connects your brain to your heart, lungs and gut. (We dig into this more in our guide to the vagus nerve and nervous system regulation.)
Here's the key: the conversation between your brain and body runs both ways. Your brain tells your body to tense up, but your body also sends signals back to your brain about whether you're safe. Slowing your breath, loosening your muscles or noticing your feet on the floor sends a "we're okay" message upward. That's why somatic exercises can work even when you can't think your way out of anxiety.
What the research says
It's worth being honest here. Some somatic practices have strong evidence, others have early or mixed evidence, and some social media claims, like that a specific hip stretch "releases trauma," go well beyond what the research shows.
The best-supported body-based techniques include:
- Slow breathing, especially with longer exhales, which studies link to lower stress and anxiety.
- Progressive muscle relaxation, which has decades of research behind it for anxiety and sleep.
- Exercise and movement, which reliably reduce anxiety symptoms over time.
- Mindfulness practices that include body awareness, like the body scan.
Formal somatic therapies like Somatic Experiencing have some promising early studies for trauma and stress, but the evidence base is still smaller than for treatments like cognitive behavioral therapy. Simple somatic exercises are low risk and worth trying. Just treat them as one tool, not a cure-all.
9 somatic exercises for anxiety you can do at home
Start with one or two that feel doable. Go gently, and stop anything that makes you feel worse.
1. The physiological sigh
Take a breath in through your nose, then a second short sip of air on top of it, and then a long, slow exhale through your mouth. Repeat two to five times. Researchers at Stanford found that a few minutes a day of this kind of exhale-focused breathing improved mood and reduced anxiety in a small study. It's quick enough to do in a bathroom stall before a meeting.
2. Orienting
This one sounds almost too simple. Slowly turn your head and let your eyes wander around the room. Notice colors, shapes, light and the exits. Let your gaze land on something pleasant for a few seconds. Orienting tells your nervous system, "I've looked around, and I'm safe here." It's a cousin of the 5-4-3-2-1 grounding technique.
3. Shaking it out
Animals often shake after a stressful moment. You can try a gentler human version. Stand with your knees soft and let your hands start to shake loosely, then your arms, shoulders and legs, for 30 to 60 seconds. Then stand still and notice how your body feels. Many people find it releases restless energy, though the research on shaking specifically is still limited.
4. Humming or voo-ing
Take a breath and hum on the exhale, letting the sound vibrate in your chest and face. Some therapists teach a low "voooo" sound for the same effect. Long exhales are calming, and the vibration gives your attention something soothing to focus on.
5. Progressive muscle relaxation
Starting at your feet, tense one muscle group for about five seconds, then release it and notice the difference for 10 to 15 seconds. Move up through your calves, thighs, stomach, hands, arms, shoulders and face. This classic technique helps you notice tension you didn't know you were holding.
6. Butterfly hug
Cross your arms over your chest so your hands rest near your collarbones. Gently tap left, right, left, right, slowly, while breathing steadily for a minute or two. This kind of rhythmic, side-to-side tapping is used in some trauma therapy settings, and many people find it calming in the moment.
7. Self-holding
Place one hand on your heart and the other on your belly, or one hand on your forehead and the other on your chest. Feel the warmth and gentle pressure. Breathe slowly. It sounds soft, and that's the point: supportive touch can help your body feel safer. Pair it with a few kind words to yourself from our self-compassion guide.
8. Feet on the floor
Sit or stand and press your feet into the ground. Notice the floor holding you up. Shift your weight slowly from heel to toe and side to side. When you're spinning, this simple contact with something solid can bring you back into the present.
9. Slow, mindful walking
Walk a little slower than usual and notice each part of your step: heel, arch, toes, the swing of your arms. Even five minutes can take the edge off restless anxiety. If you can get outside, all the better.
A 5-minute somatic routine for anxious moments
Try this when anxiety starts climbing:
- Minute 1: Orient. Look around slowly and name three things you see.
- Minute 2: Three physiological sighs.
- Minute 3: Shake out your hands, arms and legs.
- Minute 4: Hand on heart, hand on belly, slow breathing.
- Minute 5: Press your feet into the floor and notice what's changed.
You don't need to feel perfectly calm at the end. A little calmer counts.
Building somatic habits into your day
The real benefits come from practice, not just emergency use. A few easy ways to build it in:
- Do three slow exhales every time you sit down at your desk.
- Check your jaw and shoulders whenever you wash your hands, and let them drop.
- Stretch or shake out for one minute after every long meeting. Our guide to microbreaks at work has more ideas.
- Try a short body scan or progressive muscle relaxation in bed.
- Take a slow walk after dinner without your phone.
When to be careful
Somatic exercises are generally safe, but a few cautions matter:
- Trauma: For some people with trauma histories, focusing on body sensations can stir up difficult feelings. Go slowly, keep your eyes open, and stop if you feel overwhelmed. Working with a trauma-informed therapist is the safest way to go deeper.
- Breathing practices: Breathing too fast or too deeply can make you lightheaded. Keep breathing gentle and stop if you feel dizzy.
- Physical conditions: If you have pain, injuries, heart or lung problems, or you're pregnant, check with your doctor before starting new movement routines.
- Ongoing anxiety: If anxiety is affecting your sleep, work or relationships, see a doctor or mental health professional. Somatic tools can work beautifully alongside therapy and, when needed, medication.
Frequently asked questions
What are somatic exercises?
Somatic exercises are body-based practices, like slow breathing, gentle movement, shaking and muscle relaxation, that focus on physical sensations to help calm the nervous system and reduce stress.
Do somatic exercises really work for anxiety?
Some do. Slow breathing, progressive muscle relaxation, mindful movement and exercise have good evidence for reducing anxiety. Other techniques have less research but are low risk to try.
How often should I do somatic exercises?
A few minutes a day is a good start. Regular short practice tends to help more than occasional long sessions.
Can somatic exercises release trauma?
Somatic therapies are used in trauma treatment, but the idea that a single exercise or stretch "releases trauma" isn't well supported. Trauma healing is best done with a trained therapist.
What is the difference between somatic exercises and regular exercise?
Regular exercise focuses on fitness goals like strength or endurance. Somatic exercise focuses on noticing and changing how your body feels from the inside, usually slowly and gently.
Calmer body, clearer mind. See how your emotional wellness compares with the other seven dimensions in our free wellness wheel quiz.
